30 Healthy Foods High in Protein – the Best List to Choose

Proteinis a macronutrient necessary for the proper function and growth of the human body. Although there is considerable discussion about the amount of protein that needs to be consumed per day by a person, the current recommended daily consumption of protein is 56 g for men aged 19 to 70, and 46 g for women aged 19 to 70. Any excess protein will be turned into energy by your body, and it is debatable whether this excess protein can cause a strain on your liver or not. A deficiency in protein can lead to impaired functioning of the body and muscle atrophy in general. High-protein foods include meat, fish, tofu, beans, lentils, yogurt, cheese, seeds, and nuts.

In the framework of this writing, AllRemedies.com will introduce to you top 30 healthy foods high in protein list which can help you in reaching that number. Continue reading this article to understand more!

Top 30 Healthy Foods High In Protein List

1. Greek Yogurt

Made by straining the liquid, deliciously thick Greek yogurt contains protein which is twice as much as regular versions. In addition, it also contains bone-building calcium and gut-friendly probiotic bacteria.

Protein power: 23 g per 8-ounce serving

You need to know: You have to choose plain Greek yogurt because full-fat one is also high in protein but has more calories.

2. Swiss Cheese

Swiss cheese contains more protein than other available varieties in the store or supermarket. You can add it to your sandwiches and burgers, which is very good for the muscle.

Protein power: 8 grams per 1-ounce serving

Need to know: If you are concerned about the density of calorie in full-fat Swiss, you should opt for low-fat versions. They contain protein and fat at the ratio of around 8:1 while they still provide good flavor.

3. Cottage Cheese

This curd-riddled cheese product contains casein protein that is a slow-digesting protein supplying the growing muscles with a stable supply of essential amino acids. You can consume it as a snack before going to bed. In addition, cottage cheese tends to be low in calories and fat. It is also packed with calcium, phosphorus, selenium, riboflavin (vitamin B2), vitamin B12, and various other nutrients.

Protein power: 14 g per ½ cup of serving

You need to know: This cheese is very high in sodium; however, you should compare nutrition labels in order to find brands which contain less.

4. Eggs

Whole eggs are one of the most nutritious and healthiest foods high in protein.

They are loaded with minerals, healthy fats, vitamins, brain nutrients, and eye-protecting antioxidants, which most people do not get enough of.

Protein power: 6 g per one large egg

Need to know: Although whole eggs are rich in protein, egg whites are pure protein.

5. Soy Milk

While most non-dairy milk products are low in protein, soy milk will be the exception. If you are avoiding cow dairy because of lactose intolerance, you can use soy milk to float the cereal in, or whip up post-workout shakes.

Protein power:8 g per one cup of serving

You need to know: You should opt for brands that are labelled “unsweetened”. And if you want to avoid using genetically modified foods, you can splurge for organic.

6. Steak

The leaner cuts of steak provide 1 gram of protein and 7 calories; on the other hand, rib eye delivers about 1 gram of protein and 11 calories. In addition, round steak is considered as one of the most economical cuts.

Protein power: 23 grams/ 3-ounce serving

Need to know: Round and loin cuts of steak will become drier when they are overcooked, so you should prepare them quickly with high heat in order to just medium-rare.

7. Pork Chops (Boneless)

Pork is one of the foods high in protein you should pig out on it because it will provide you about 26 grams of protein per 3-ounce serving.

You need to know: You can soak your pork chops into the brine to make it more tender for your meals. Simply you cover the pork chops into brine made with 1/4 cup of salt and 4 cups of water. Then, you cover and chill for about 1 to 2 hours.

8. Ground Beef (95% Lean)

Beef is one of the foods high in protein you should consume regularly. In addition to protein, this meat is also a great source of the creatine. Moreover, it is packed with highly vitamin B12, bioavailable iron, and numerous other nutrients.

Protein power: 18 grams per 3-ounce serving

You need to know: If you have got some extra money in your wallet, you should opt for grass-fed beef that is more nutrient-dense than the factory farm counterparts.

9. Turkey Breast

Like chicken, this big bird floods your muscles with a high source of protein.

Protein power: 24 grams/3-ounce serving

Need to know: You can soak Turkey breast in brine to make it tender before cooking. If you are concerned about using antibiotic in poultry farming, you can opt for turkey breast which is labelled “antibiotic-free”.

10. Chicken Breast (Skinless And Boneless)

This bodybuilding staple contains more protein than many other poultry cuts that is why it should be remained a constant presence in the shopping cart.

Protein power: 24 grams per 3-ounce serving

You need to know: To save more greenbacks in the wallet, you should get on well with the meat person at your supermarket, who will give you a heads-up whenever the poultry is marked down for selling quickly.

11. Yellowfin Tuna

Tuna is a popular type of fish. This meaty swimmer is one of the healthy foods high in protein and low in both calories and fat. You will also benefit from the good amount of B vitamins along with the strong antioxidant selenium in the flesh of it.

Protein power: 25 grams/ 3-ounce serving

You need to know: You should look for troll-tuna or pole-caught tuna that can be the most sustainable options for you.

12. Octopus

Octopus is also one of other healthy foods high in protein, which is the best choice for you to build up your muscles.

Protein power: 25 grams per 3-ounce serving

You need to know: In fact, frozen octopus seems to have an advantage over fresh one because the sub-zero process will help to tenderize their meat.

13. Halibut

One of the white flesh species and foods high in protein that you need to build your muscle like a champ is halibut. 3-ounce serving of halibut has a mere 2 grams of fat, which make halibut become a better catch of the day.

Protein power: 23 grams/ 3-ounce serving

Need to know: Actually, pacific halibut is considered a more sustainable option than Atlantic.

14. Tilapia

Tilapia which is available at many fish markets will give you excellent amounts of protein to maintain your muscles well-fed.

Protein power: 21 grams per 3-ounce serving

You need to know: You should look for American-farmed tilapia that is a safer option than Asian tilapia.

15. Sockeye Salmon

Wild salmon like sockeye not only taste better than its species which are farmed. In addition, it also contains about 25 percentages of protein. Moreover, you will reap the benefits from its omega-3 fatty acids.

Protein power: 23 grams per 3-ounce serving

You need to know: You should opt for salmon with its skin still intact because it will provide added flavor during cooking.

16. Anchovies

Anchovies are one of the healthy foods high in protein you should consume. Because of their tiny size, they also do not accumulate toxins as bigger species often do:

Protein power: 24 grams per 3-ounce serving

Need to know: To decrease their saltiness, you can soak anchovies into the water for about 30 minutes and then you drain and pat them dry.

17. Light Tuna

Although canned light tuna is cheaper than canned white tuna, it contains more protein than the other.

Protein power: 22 grams per 3-ounce serving

Need to know: To keep yourself some calories originated from lackluster oils, you should choose water-packed tuna.

18. Corned Beef

This salt-cured beef is one of other foods high in protein which will surely build up your muscles.

Protein power: 24 grams per 3-ounce serving

Need to know: You can try frying chopped vegetables with corned beef and serve over rice. Another option, you can also add it to your sandwiches.

19. Sardines

Canned sardines not only are high in protein but also deliver plenty of vitamin D and omega-3 fats. Research suggests that higher consumption of vitamin D can boost testosterone production.

Protein power: 21 grams per 3-ounce serving

Need to know: You should opt for the crazy-sustainable and better-tasting canned sardines from many supermarkets or stores.

20. Dried Lentils

Canned lentils are a snack in the list of foods high in protein. In addition to protein, they are also good sources of fiber and other vital minerals.

Protein power: 13 grams per 1/4 cup of serving

Need to know: Lentils need not soaking before consuming. Simply, you simmer them in a pan of water for about 20 minutes or until they become tender. For a nutritious lunch, you toss cooked lentils with diced vegetables, chopped turkey or chicken breast, and a lemon vinaigrette.

21. Chorizo

Need to know: Spanish chorizo is cured; therefore, it need not cooking before eating. However, Mexican chorizo is the exception.

22. Pepperoni

Pepperoni is very high in protein, which give you the motivation to make a homemade pizza.

Protein power: 18 grams per 3- ounce serving

Need to know: Because sodium levels in pepperoni often vary widely, you should compare brands and opt for the lowest amount.

23. Green Peas

In fact, protein is not rich in most vegetables, but subzero green peas have enough that you will want to keep them in your refrigerator at all times. Besides, they are also a great source of fiber in order to help prevent you from cravings for junk food

Protein power: 7 grams per 1 cup of serving

24. Wheat Germ

The wheat germ is the most nutrient part of the wheat grain and contains notable amounts of protein. Besides, you can add it to your oatmeal, pancakes, and shakes to boost your purpose.

Protein power: 6 grams per 1-ounce serving

Need to know: To maintain freshness, it is best to store this germ in the freezer or refrigerator.

25. Oats

Oatsare one of the healthiest grains on our planet. They are packed with healthy fibers, manganese, thiamin (vitamin B1), magnesium, and several other nutrients.

Protein powder: 13 grams per ½ cup of raw oats

26. Broccoli

Broccoli is a healthy vegetable, packed with vitamin K, vitamin C, fiber, and potassium. In addition, broccoli is also packed with various bioactive nutrients which are believed to help in protecting against cancer. And it contains the highest amount of protein compared to most other vegetables.

27. Ezekiel Bread

In fact, Ezekiel bread is made of legumes and sprouted whole grains, which include millet, barley, spelt, wheat, lentils, and soybeans.

Compared to most kinds of bread, Ezekiel bread is high in protein, fiber, and many various nutrients.

Protein power: 4 grams per 1 slice

28. Pumpkin Seeds

Pumpkins have edible seeds which are called pumpkin seeds. Fortunately, they are very high in many nutrients, which include iron, magnesium, and zinc.

Protein power: 5 grams of protein per 1 ounce (28 grams)

29. Shrimp

Shrimp is a kind of seafood. It is quite low in calories, but high in various nutrients, which include vitamin B12 and selenium. Like fish, shrimp is also rich in omega-3 fatty acids.

Protein power: 18 grams per 3-ounce serving

30. Peanut

Peanuts are very delicious. They are loaded with protein, magnesium, and fiber. According to many studies, they can also help you in losing weight effectively. Peanut butter is also rich in protein; you just make sure that you do not eat too much because it is quite moreish.

Protein power: 7 grams per 1-ounce serving (about 28 grams)

If you want to know more about superfoods or other vitamins and minerals go to our main Superfoodspage. After reading the article of top 30 foods high in potassium, hope that it can help you find out the best foods to consume them for your protein need. If you have any question, or you know other foods high in protein, please leave them below.

ALLREMEDIES

All the methods mentioned here are natural, as well as easily available, but strictly informational, not medical advice. Do not forget to consult with your doctor or health care specialist for instruction, and carry out a test checking your body reaction or side effects before considering any of theses tips and remedies as your main treatment.